Breakfast is often called the most important meal of the day and for good reason! After a long night of fasting, your body is primed and ready for its first dose of nutrition. But here’s the thing: If you don’t choose carefully, what you eat in the morning can set you up for a good day of concentration or a day full of sugar crashes. While most of us who suffer from intermittent fasting have now realized how bad it is for our health, starting the day with the wrong food is just as bad. So here are some of the worst offenders; if your breakfast diet includes any of these, it’s time to upgrade.
Croissants with jam
A buttery croissant paired with a sweet jam or berry compote sounds like the perfect way to start your day, but it must be said that this pairing is all about style and not substance. Packed full of refined carbohydrates and added sugars, this combo contains little to no protein or fiber, and without these essentials, you’re likely to find yourself hungry and reaching for a pre-dinner snack. Protein, in particular, is key to boosting your metabolism and keeping food cravings at bay; a croissant just doesn’t cut it.
Just coffee
Everyone has busy days, and it’s totally okay to skip breakfast every once in a while. But if you’re in the habit of having a simple black coffee in the morning to fill you up before lunch, it’s doing a lot more damage to your body than you think. Although black coffee is low in calories and gives you that much-needed boost of energy, it doesn’t provide you with the nutrients you need. Additionally, drinking coffee on an empty stomach can irritate the stomach lining, potentially causing acid reflux or discomfort. Even a latte or a cappuccino won’t work as a meal replacement, as they only cause mid-morning hunger pangs or uncontrollable cravings for sweet snacks.
Sugary cereal
Ah, the cereal aisle—a rainbow of colorful boxes that promise a “healthy start” to your day. Don’t fall for the hype. Many cereals are nothing more than desserts disguised as breakfast, loaded with sugar, refined starches, and artificial colors. They send your blood sugar on a roller coaster and offer little in the way of sustained energy.
Fruit juices and cocktails
You might think that a glass of orange juice or a fruit smoothie is a good way to start the day, but here’s the truth: these drinks are sugar bombs. Devoid of fiber, they cause a quick spike in blood sugar, leaving you hungry (and cranky) later in the day. If you love your morning smoothie, try making it at home with whole fruits, vegetables, and a scoop of protein powder to balance things out.
Processed meat
Bacon and sausages may be breakfast staples, but they are far from healthy. These processed meats, high in saturated fat and preservatives, can increase your risk of heart disease and other health problems when consumed daily, especially at dawn. Save those indulgences for the occasional brunch and opt for lean proteins instead; think eggs, tofu, or smoked salmon.
Breakfast is your chance to set the tone for the day, so don’t waste it on a meal that makes you sluggish or hungry. Make wiser choices this New Year so you don’t end up undernourished!
